Workouts

 
November 2020
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In the Gym November 20th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
Warm up to Front Squat 5 rep weight (about 75% of 1RM) – Sydney dumbbell squats (out to side)
Then:
5 x 5 Front Squat – slow pull down, pause at bottom of squat, faster on the up
Rest 90sec between rounds;
During rest, complete 5x Reverse fly + 5x bent over row (DBs/KBs)
(Go lighter on the reverse fly than the bent over rows)
Sydney shoulder blade activation no weight and body rows on rings instead of flies and bent over rows
Then:
5x Floor Press
5x each side Windshield wipers – if appropriate, lock weights out over chest
5 rounds, rest as needed
Then – if time,
1000m ski/row for time
Then –
Cool Down, extra mobility, etc.


In the Gym February 6th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 goblet squat focused on hip opening
Then:
Find weight for dead stop Back squat
Then:
3x Back Squat – dead stop, meaning there is a 1 -2 sec pause at the bottom; focus on finding glutes to stand!!
5x Dip or Ring dip
5 rounds, rest about 1 minute between rounds
Then:
10x Windshield Wiper or Floor Wiper
60 sec FLR
x 5, rest as needed
Then:
6x 20 sec sprint 60 sec rest, machine of choice
Then:
Cool Down


In The Gym May 17

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 10 goblet squats
20 x wall ball
20 x ball slam
then
20 x KB Snatch (10/arm)
20 x TGU (10/arm)
30 x Push Press
30 x Pull up
40 x Split/switch jump (20/leg)
40 x KB Swing
50 x Air squat
2:00 FLR rings
then
20 x Russian Twist
10 x Windshield wipers
x 5
Cool Down


In the Gym September 12th

Strength + Supplemental

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL, @ BB or KB
Then:
6 x 2 SLSLDL
In between sets 10x Push ups (ring push ups, archers, etc)
Then:
5x Floor Press
10x Windshield Wiper or Floor Wiper
60 sec Overhead hold
x 5
Then:
3 x 500m row/ski
1:1 work:rest ratio
Cool Down


In the Gym June 19th

Strength Endurance

10:00 Row/Ski Warm Up
3 x 5 Wall squats
2 x 10 Goblet squats
2 x 10 Single Arm OH walking lunges
2:00 30/30 DB PP
3 x 5 Squat jumps

From my dear friends at Gym Jones…I was just in that mood.

“300” Workout

25x Pull Ups + 50x Dead Lift + 50x Push Ups + 50x Box Jumps + 50x Windshield Wiper + 50x KB Clean and press (KB must touch the floor between reps) + 25 Pull Ups

Then:
500m Row/Ski for time x 3, rest 3:00 between efforts

Cool Down

Athlete: Carolyn, Nate, Ben

19june2017


In the Gym October 25th

Power Endurance

10:00 warm up row/ski/airdyne
3 × 5 wall squats
2 × 10 goblet squats
2 × 10 shoulder openers
3 × 5 OHS + SOTS combo
3 × 10 DB PP
Then
5 x 3 Front Squats, increase weight each set
Then
20x pull up + 50 cal AD/Ski/Row +
50x goblet squats + 40 cal AD +
40x push ups rings + 30 cal AD +
60x split jumps (30 per leg) + 20 cal AD +
20x windshield wiper + 20 cal AD +
20x KB clean & press + 10 cal AD +
60 sec handstand hold + 20x pull up

Cool Down

Athletes: Brion, Blase, Macky, Jim

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In the Gym February 15th

Power Endurance

Warm up 10:00 Jump Rope
3 x 5 wall squats
3 x 6 bench squat
4 x 10 Oh Walking Lunge

Then
10 Plank Pull
20 Ring Push Ups
30 Vertical Sit Ups
40 KB Swings
50 Ball Slams
40 DB Push Press
30 Sit and Reach
20 Windshield Wipers
10 Pull Ups
Time to complete?

Then – Cool down

 

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